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Exercises

Set 1: 1 round
Battle Rope
Battle Rope
1 minute
Rest
Rest
15 seconds
Battle Rope
Battle Rope
1 minute
Rest
Rest
15 seconds
Battle Rope
Battle Rope
1 minute
Rest
Rest
15 seconds
Push Up with Feet on Step
20 reps
Rest
Rest
15 seconds
Push Up with Feet on Step
20 reps
Rest
Rest
15 seconds
Push Up with Feet on Step
20 reps
Rest
Rest
15 seconds
1 2 Burpees
1 2 Burpees
20 reps
Rest
Rest
15 seconds
1 2 Burpees
1 2 Burpees
20 reps
Rest
Rest
15 seconds
1 2 Burpees
1 2 Burpees
20 reps
Rest
Rest
15 seconds

Set 2: 1 round
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
40 reps
Rest
Rest
15 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
40 reps
Rest
Rest
15 seconds
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
40 reps
Rest
Rest
15 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
40 reps
Rest
Rest
15 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
40 reps
Rest
Rest
15 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
40 reps
Rest
Rest
15 seconds
Push Weighted Bench
6 reps
Rest
Rest
15 seconds
Push Weighted Bench
6 reps
Rest
Rest
15 seconds
Push Weighted Bench
6 reps
Rest
Rest
15 seconds

Set 3: 1 round
Plank
Plank
40 seconds
Rest
Rest
30 seconds
Plank
Plank
40 seconds
Rest
Rest
30 seconds
Plank
Plank
40 seconds
Rest
Rest
30 seconds
Sit-Ups
Sit-Ups
20 reps
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
20 reps
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
20 reps
Rest
Rest
15 seconds
Weighted Left Side Crunch
20 reps
Rest
Rest
15 seconds
Weighted Left Side Crunch
20 reps
Rest
Rest
15 seconds
Weighted Left Side Crunch
20 reps
Rest
Rest
15 seconds
Weighted Right Side Crunch
20 reps
Rest
Rest
15 seconds
Weighted Right Side Crunch
20 reps
Rest
Rest
15 seconds
Weighted Right Side Crunch
20 reps
Rest
Rest
15 seconds


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